Bread & Bakery: Oat Bran Siberian Fiber Wheat Fiber Almonds All →

Catalog › Bread & Bakery › Psyllium

Psyllium: Fiber Breakdown, Calories, and Daily Value

Nearly pure soluble fiber from plantago husk: 71–78 g per 100 g, gel formation, fullness, and gentle bowel regulation.

💊

🌿 1 rounded tablespoon (~10 g / 0.35 oz)

Bread & Bakery

🌿 Dietary Fiber

1 rounded tablespoon (~10 g / 0.35 oz) 7.1 g

Soluble

5.3 g (75%)

Insoluble

1.8 g (25%)

Per 100g: 71.0 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 rounded tablespoon (~10 g / 0.35 oz) 18.9 kcal

Per 100g: 189.0 kcal

Low in calories: a small amount of energy comes from short-chain fatty acids produced by bacteria.

⚡ Glycemic Index (GI)

1 rounded tablespoon (~10 g / 0.35 oz) 0 (does not raise blood sugar)

Per 100g: 20

Glycemic index 0: psyllium does not raise blood sugar and can help smooth the post-meal glucose spike.

💡 Popular psyllium forms and types

Main forms differ by convenience, not fiber amount

🌿 Whole husk: maximum gel formation and gentle action

🌱 Powder or flour: easy to add to drinks and baking; swells quickly

🌾 Capsules and pressed forms: tasteless dosing, but each serving must be taken with plenty of water

✨ Choose quality psyllium without unnecessary additives and follow the hydration protocol.

⚡ Quick Fiber Calculator (Psyllium)

One click, no registration

1 port

🟢 You ate 7.1 g of fiber — that is 24% of your daily norm (30 g)!

How Fiber and Nutrients in Psyllium Support Daily Wellness

How psyllium helps with weight control

Psyllium absorbs water and forms a gel in the stomach. This slows stomach emptying, smooths blood sugar swings, and keeps you fuller longer.

Satiety Score

★ ★ ★ ★ ☆ 4.2 / 5.0

Good fullness from gel-forming fiber

Caloric Density 18.9 kcal

Low calorie density per serving

Effects on the digestive tract and stool

Psyllium functions as a natural digestive stabilizer: when transit feels sluggish, its hydrophilic gel adds soft bulk to ease movement; when digestion is overly rapid, it binds excess fluid to encourage balanced consistency. It operates entirely without harsh friction, making it exceptionally soothing for delicate digestive tracts.

Stomach «Softness» Scale

Irritating 8 / 10 (usually comfortable when properly diluted) Ideal

GI Stimulation Score 🌿 Calm gut rhythm Gentle transit without sharp urges or mucosal irritation

Microbiome fermentation and glycemic shield

🩸 Feeding the microbiome
Helpful bacteria slowly ferment part of the soluble fiber and make short-chain fatty acids—fuel for the colon.

🛡️ Butyrate production
Butyrate helps colon cells stay strong and supports the gut barrier.

🌿 Glycemic shield
The gel slows carbohydrate digestion, so blood sugar rises more smoothly after meals.

Prebiotic value

Fiber 7.1 g Low-FODMAP friendly and prebiotic

Feeds friendly bacteria

Glycemic buffer 🛡️ Reliable glycemic buffer No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Psyllium

🥗 Raw form

Dry powder (before mixing)

Bound structure: In dry form, psyllium is mostly inert: it needs water to start working.
Stable fiber: Arabinoxylans store well and keep their swelling ability.
No water—no effect: Do not swallow dry powder: it can clump in the throat or stomach.

🔥 Thermal processing

After mixing with liquid

Gel formation: In water, the fibers swell 40–50 times and turn into a soft gel.
Gentle load: The nearly neutral gel can coat the digestive tract and help food move more calmly.
Stability in dishes: Psyllium can be added to baking and drinks, but the dish needs to be made more moist.

Culinary Constructor & Alternatives

Best Food Combinations with Psyllium

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Quick Breakfast

Psyllium Berry Smoothie

💊

Psyllium Ingredient

+7.1 g

🍓

Raspberries Ingredient

+8.1 g

🍇

Blueberries Ingredient

+3.36 g

🟢 Total in plate: 18.6 g of fiber (62% of norm)

💡 Quick prep: Stir 1 teaspoon (about 5 g) into a glass of water or berry smoothie and drink right away, followed by another glass of plain water. If you're used to psyllium, you can work up to 1 tablespoon (10 g).

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🥣 Oat Bran 15.4 g / 100g 🌿 Siberian Fiber 42.0 g / 100g 🌾 Wheat Fiber 42.8 g / 100g 🌰 Almonds 12.5 g / 100g